F3 Knoxville

Tag: Median

The Impossible Mile

Shamrock 7/14/2023
See picture above
THE SCENE: 80 degrees at 0530 with humidity around 96%, some would call it terrible
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 very slow cherry pickers
SSH to around 15
THA-THANG:
The workout was simple, but due to the Ghostflag, we had two well represented groups from Juco & F3 Smokies vying to take it home.  We chose to host a competition, and the first group with 3 to finish the workout below took home the flag.
The workout was as follows:
The Impossible Mile
400 M Run
100 Merkins
400 M Run
100 Squats
400 M Run
100 BURPEES
400 M Run

Following that sweat fest, we moved over to the Jesus statue and found a battle buddy.  One partner held a wall squat while the other partner did 50 dips.  After both partners completed the exercises, we switched one partner held a balls to the wall while the other partner did 50 step ups.  Once both partners completed both exercises, we moseyed back to the flag for a Mary.

MARY:
The Mary was very popular today.
10 snow angels in cadence followed by 10 merkins
20 Flutters in cadence followed by 10 merkins
13 Shoulder taps in cadence followed by 10 merkins
finally 7 more burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today we talked about the Golden rule and simply treating others the way that we want to be treated.  Especially making a hard workout for those trying to steal the Ghost Flag because I expect a hard workout if I want to steal it back!!
MOLESKIN:
Prayer requests:
Mailbox’s mom in the ER
Cheat Sheet as a caregiver and for prayer regarding his ongoing parenting plan.
ANNOUNCEMENTS:
F3 in the Nude on 7/29
A workout with no shoes, shirt or gloves required that will take place in and out of the water at the Cove with breakfast provided by the Dog Pound boys.

Mighty Morphin Power Rangers

THE SCENE: 58 degrees and a calm and beautiful morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Karate Jacks, Tempo Squats, Tempo Merkins, Grady Corns, Stretch on your own

THA-THANG:

Ruggers Run: modified Indian run with a rugby ball – pass it back, last man sprints it back to the front of the line.

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

  • Karate Jacks (4 count)
    1 hash = 20 KJ’s
    40 hash marks required
  • Rings Pull-ups
    2 Inverted Rows : 1 PU
    1 hash = 5 PU*, 10 IR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap**
    30 hash marks required
  • Imperial Squawkers (4 count)
    1.5 squats : 1 IS
    1 hash = 20 IS, 30 squats
    40 hash marks required
  • Bird Dogs (4 count)
    1 Big Boy : 1 BD
    3 LBC : 1 BD
    1 hash = 20 BD, 20 BB, 60 LBC
    40 hash marks required
  • Derkins
    1 merkins : 1 Dk
    3 incline merkins : 1 Dk
    1 hash = 15 Dk, 30 Mk, 45 IM
    40 hash marks required

* A rather heavy towing chain was present.  Any that did pull-ups wearing the chain got to put a bonus hash mark in any category.

** A 45 lb weight vest was present.  Any that ran the lap wearing the vest got to put a bonus hash mark anywhere they wanted.

Mission was accomplished in record time!

Ruggers Run back, taking the long route behind the building and around to the front, all while carrying the gear!

MARY:
Partial shoulder burn, followed by tribute Mary from all the current AOQ’s present and the Nan’tan
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“Be completely humble and gentle; be patient, bearing with one another in love. Make every effort to keep the unity of the Spirit through the bond of peace.” (Ephesians 4:2-3, NIV)

Humility is a dying virtue.  As one person put it, we live in the Culture of Narcissism.  We are infected with the IDI Syndrome (I-Deserve-It).  The IDI-ology places a premium on the needs of the self over the needs of others.  According to the IDI Syndrome, having a “meaningful relationship” means someone is “meeting my needs.”  We live in a consumer culture where luxuries have become necessities and we have moved from “need” to “want” to “deserve.”  I want it, therefore I need it, therefore I deserve it and I’ll kill to get it.  We are overdosing on everything: food, data, relationships, possessions, pleasure…  What we “need” is to become more “Christ-centered” and less self-centered.  We need to become “small-minded” if we want to get “big-hearted.”  Small acts of kindness and faithfulness are often great acts of courage.

MOLESKIN:
A big thanks to Median for coming out to be our impromptu photographer!  He easily got in twice as many steps as any one of the rest of us.  Looking forward to seeing some of the shots!

Felt honored and privileged to have two former AOQ’s, three current AOQ’s and the Knoxville Nan’tan join me and the others today.  We had enough superheroes today to make a cartoon series and a movie trilogy!

ANNOUNCEMENTS:
Hardship Hill after action meeting tonight at 7pm & Crafter’s Brew; KARM Dragon Boat Festival on June 17th

Tri till you Curl Up Jucomajaro

THE SCENE: 64°, dry and a bit too bright out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Reach for the sky, Let it hang, Cherry Picketers, Mountain Climbers, Windmills
THA-THANG:
Mosey to the Guardrail behind the strip mall for 20 Dips, 20 Triceps, 20 Curls, then run around the building with the rocks.  More Triceps and Curls (30 each) then mosey to the base of Juco.

Ran 2 lines, then animal moved (Duck walk, Bear crawl, Crab walk, Bernie)  Did some core at the top of the hill.  Mosey down with some squats on the way.

Back to the CMU pile for Tri’s and Curls and some CMU merkins.  Core on the way back to a ring of fire and some more core.

CIRCLE OF TRUST/BOM:

My sheep hear my voice, and I know them, and they follow me. John 10:27
I need to let you all know that my cousin, Doug died Sunday night.
We have prayed for him for a long time and his last days were horrible.  This isn’t the way we would want it.  He was only 42 and throat and mouth cancer spreading everywhere meant he died of not being able to drink or swallow. He lost most of his ability to speak a few months back.
His only expression of faith I know of, one I believe to be genuine, was by text message with my mom.

So we can learn a few things from Doug
1) Never smoke or dip – it is not worth it. Don’t let your loved ones do it either.
2) Express your faith while you still have a voice and breath
Expressing that is a gift to your family and what God wants.
My sheep hear my voice, and I know them, and they follow me.
John 10:27
God knows them. He isn’t letting anyone slip through the cracks
Not the sheep know Him. He knows the Sheep.
We are the sheep, if you hear His voice, do not harden your heart
Some will hear his voice and mistake it for Thunder
Father, glorify your name.” Then a voice came from heaven: “I have glorified it, and I will glorify it again.” The crowd that stood there and heard it said that it had thundered. Others said, “An angel has spoken to him.”
John 12:28‭-‬29 ESV
There are so many competing voices, but he way the Secret Service handles counterfeit.  You study the real thing till you know it so well, it is easy to distinguish the real thing.

MOLESKIN:
Prayers appreciated for my family – Wake and Funeral are Friday and Saturday in Chicago Burbs.

ANNOUNCEMENTS:
Dragon Boat festival coming up soon!

Red-Light-Green-Light

THE SCENE: 54°F, Dry, Early
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, some arm warm ups, it was good.
THA-THANG:
Ran to the CMU pile.

  • 50 curls
  • ran up the stars and did 5 pull-ups
  • 50 squat thrusters
  • ran up the stars and did 5 pull-ups

We grabbed some desks and played red-light-green-light

First Round:

  • On red – held an L sit on the desk
  • On green – leap frogged over the desk

Second Round:

  • On red – held a plank
  • On green – backwards crab walked

Third Round:

  • On red – Held an Algor
  • On green – Burpee long jumped

MARY:

We moseyed to the science building

  • 20 step ups (Each Leg)
  • 20 Dips

We ran the border of a parking lot. At each corner we did flutter Kicks, Mountain climbers, and a 30 sec plank.

CIRCLE OF TRUST/BOM:
I talked about how we might say we worship God, but in our hearts we we worship ourselves or other things of this world. Borrowed my word from Louie Giglio.

4 Square X 3

THE SCENE: Cool-ish but humid.

WARM-O-RAMA:
Cherry Pickers
Wind Mills
10 LBAC forward/back
10 x Tempo Merkins
10 x Tempo Squats
10 x Supermans/Swimmers

THA-THANG:

Mosey to the courtyard for some 4 square.

First square is:
30 American Hammers
30 4ct LBC
15 Merkins
30 Squats
Second Square:
15 Merkins
15 V-Ups
30 4ct Supermans
30 Squats
Third Square:
15 V-ups
30 Curtsey Lunges
15 Diamond Merkins
30 4ct Supermans

Repeat Circuit 2 Times.

Mosey to coupon pile for part 2.

20 Curls
20 Press
20 Coupon Swings
Active recovery to the road sign (or up the steps to pull up bars)

After a couple rounds head back to the flag and arrive late, much to the disappointment of 5k.

MARY:
No mary, should have left earlier to get in a set or 2.
CIRCLE OF TRUST/BOM:

Little Known Facts About Laziness #7

Let’s review the facts…

Fact #7 – The way of the lazy slowly creep to sudden disaster.

Proverbs 6:9-11

9 How long will you lie there, O sluggard?
When will you arise from your sleep?
10 A little sleep, a little slumber,
a little folding of the hands to rest,
11 and poverty will come upon you like a robber,
and want like an armed man.

Things start small, just little things that are off. Things get a little lax but then disaster is sudden and unavoidable.

The Proverbs talk about poverty coming like a robber. Sudden and unannounced, without warning.

The other illustration is similar but slightly different. The armed man illustrates how poverty is forced on you. It’s unavoidable and when it comes it’s too late.

The encouragement today is to consider areas of your life that could be getting lax and headed in the wrong direction. It starts small but be diligent and keep going and headed in the right direction.